How to Use a Pace Clock and Stop Watch for Swim Intervals

Instructional video on how to use a traditional analog pace clock and stopwatch to manage interval swim sets.

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"Okay, so I've had a few questions regarding how to use a digital stopwatch during the interval swim sets instead of the traditional analog swim clock.

So in this video I'll be covering how to manage an interval swim set using an analog clock and also how to manage the set using a digital stopwatch.

Let's take a look and learn how to manage an interval swim set with an analog swim clock first. Just to illustrate rest periods, let's use a swim set in the interval training week of 4x100s on T+5. First off, this means to swim 4 100 yards or 100 meter reps on your threshold 100 pace plus 5 seconds. For example, if my T pace, or threshold pace is 1:25 per 100, one minute, twenty five seconds, then this set at T+5 is 4 100s on the 1:30, or 1:25 plus 5 seconds -- 1:30.

Using the analog clock, I would start my first 100 swim at the top of the clock or at the zero mark. For my second 100, I need to leave on the 30 or the "bottom" because my interval was 1:30. Then number 3 would start again on the top (or zero or 60 mark), followed by number 4 starting again on the bottom or on the 30.

Converting this example into using a digital stopwatch, I will show you the technique I use when I travel and I actually have no analog clock. I actually use a digital stopwatch. Instead of stopping the watch after each 100 and resetting it, which takes too much time anyway, just watch the second hand, just like you would watch the second hand of the analog clock. We're not concerned with the minutes what we're concerned with is the seconds. And know that if you leave on the double zero on the zero or on the top, then you will have to start number 2 on the 30 seconds. Specifically on the 1:30, but tracking the minutes doesn't matter, so I just let the stopwatch keep running. The 3rd 100 is again on the top or zero, and the fourth on the 30 seconds.

An interval of 1:30 is pretty easy, as is any interval with a multiple of 30 seconds. Same goes for intervals that are multiples of 0:20 (you'd leave on the zero, on the 20, then the 40, then the 60, then the 20, then the 40, then the 60). What gets tricky are those intervals that land in 5 second multiples. For example, let's say we change our previous example so that our threshold pace (T pace) is 1 minute 30 seconds instead of 1 minute 25 seconds as our threshold pace, then we add 5 seconds for the T+5 swim set. Then our 100s are swam on the 1:35 interval. So I would then leave on the top, or on the zero for the first one. While swimming I know I need to leave on the 1:35 or in my mind all I think about is the second hand which is 35 mark. I need to leave on the 35 second mark. The 3rd 100 is the tricky part. You've left the second one on the 1:35, now on the third one what time do you leave on, what second hand time do you leave on? If you think about the analog clock while you swim, 1 minute past 1:35 brings you back to the 1:35 mark or the 35 mark, then another 30 seconds sends you straight across the clock to the 5 second mark, then just add 5 seconds to make it 1:35. So you would then leave on the 10 second mark on your stopwatch or on the analog clock for that third one. The 4th would then be another 30 seconds from the 10 seconds plus 5 seconds -- so another 30 seconds from the 10 second mark is 40 and then you add 5 to that and you're left with the 45 second mark - so straight across from the 10 second mark is 40, then add 5 seconds and you leave for the 4th 100 on the 45 second hand mark.

As long as you can visualize the analog clock in your head and do some simple math, you shouldn't have a problem with any of the XSWIM swim sets because they rarely go over 200 meters or yards. In fact, thinking about when you are supposed to leave next on your next rep while you are swimming your 100 or 50 or whatever distance, it actually makes the swim go by faster, it's kind of like having a good song in your head. It makes it go faster.

As with anything, practice makes perfect, and in XSWIM you don't need to be perfect for anyone other than yourself. So if you mess up a couple times the first time you do it, no worries, you'll get it the more you practice. Just keep moving."